1. Monitor what you eat. Try an online program ( fitday.com is a good one, as is loseit.com, which also has a free Lose It! app for iPhone, iPad and iPod Touch) that gives you the calorie count as well as nutrition information. “Many studies confirm that people who actually write down their food intake and activity levels are more successful at losing weight and keeping it off.” “The Simple Diet: A Doctor’s Science-Based Plan,” by James W. Anderson, MD, and Nancy J. Gustafson, MS, RD (Berkley, 2012)

2. Stop drinking soda and juice. In a recent study by the Harvard School of Public Health, men who drink one sugary drink per day have a 20 percent higher risk of developing coronary heart disease than men who don’t. Also, diet soda is linked even more closely to obesity than regular soda. The science isn’t fully understood yet, but research is starting to link the artificial sweeteners to a high preference for sweetness overall, leading to an increased risk for Type 2 diabetes and metabolic syndrome. “The Men’s Health Big Book of Food & Nutrition,” by Joel Weber with Mike Zimmerman (Rodale, 2011)

3. Wear a pedometer. Clinical studies have shown that people who wear a pedometer increase their physical activity, lower their blood pressure and ultimately lose weight and keep it off. Personal trainer Chad Singleton, Coors Fitness at the University of Denver, du.edu/ritchiecenter

5. When starting a new regimen, focus on consistency. Over the long term, one great workout doesn’t matter much; a month of steady workouts will make a much bigger dent in your waistline. Steve Allen, personal training manager, Powerhouse Gym, Denver, powerhousegym.com

6. Change the way you eat in restaurants: Say no to the breadbasket before it comes. Order grilled fish, whole grains and salads. Studies show that if you start with a salad or clear soup, you eat less. When your entrée arrives, section off at least a third to a half of the food and ask to have it boxed for the next day’s meal. And skip dessert. Doing all of this can save between 500 and 2,700 calories each time. “Thinner This Year: A Diet and Exercise Program for Living Strong, Fit, and Sexy,” by Chris Crowley and Jen Sacheck, Ph.D (Workman. 2012)

7. Pull out a pair of pants that are too small for you and hide them away. Mark down on a calendar to try them on every two weeks, and when they fit, you’ll feel great. Jamie Atlas, personal trainer and owner, Bonza Bodies, Denver, bonzabodies.com

8. Focus your goals on things you will do rather than results. Instead of saying you want to lose 20 pounds and fit into a size 6, say, “I’ll go to the gym after work at least 3 times this week.” Behavorial change experts say mini goals are better because they feel as though they are more in your control. “The New You (and Improved!) Diet: 8 Rules to Lose Weight and Change Your Life Forever,” by Keri Glassman, MS, RD, CDN, with Sarah Mahoney (Rodale, 2012)

10. Regardless of what diet, exercise program or change you decide to embrace, each day tell yourself you only need to do it for that day. “The one meal, one-day-at-a-time philosophy does work,” according to Marla Heller, whose DASH Diet was ranked the best diet overall last year by U.S. News & World Report. “The DASH Diet Weight Loss Solution: 2 Weeks to Drop Pounds, Boost Metabolism and Get Healthy,” by Marla Heller, MS, RD (Grand Central Life & Style, 2012)

11. Eat one more vegetable a day. One extra helping of veggies a day crowds out one helping of unhealthy food. So, instead of trying to avoid bad foods, focus on eating more vegetables. You’ll actually start craving them, while the junk will slowly become less appealing. “The Clean Plates Cookbook: Sustainable, Delicious, and Healthier Eating for Every Body,” by Jared Koch with Jill Silverman Hough (Running Press, 2012)

12. Lie to yourself to get out the door and exercise. “I have been getting myself to go on runs lately by telling myself that I will go for a fast walk and run for just 10 minutes and then come home,” writes Ruth Field, a.k.a. “The Grit Doctor,” a fitness columnist for the Irish Times. “If motivation is still low after 10 minutes, tell yourself another lie — just another five minutes and then home — and keep increasing the run by small increments if you are still struggling. Before you know it, you have been running for an hour.” “Get Off Your A** and Run!” by Ruth Field (The Experiment, 2013)

13. Pick an exercise that you can do at home. Pushups are great to start with. Do as many as you can with good form, and your goal should be to do one more than you did the day before. Doug Quinlivan, personal trainer and owner of Ascent Fitness, Denver, ascent-fitness.com

14. Make getting a good night’s sleep one of your top priorities. Research shows that how much sleep you get may be as important as what you eat and the amount of exercise in the battle against stubborn belly fat. Aim for 7-9 hours per night to burn more fat, stave off food cravings and lower your chances of developing insulin resistance, a condition associated with the onset of diabetes. “The Belly Melt Diet,” from the editors of Prevention (Rodale, 2012)

15. Eat only when you are hungry and stop when you aren’t anymore. How do you know when that is? Pay attention: A recent study showed that Americans use external cues, like waiting till their TV show is over, to stop eating, unlike the don’t-get-fat French, who rely on internal messages, such as feeling full. “Good Housekeeping Drop 5 lbs: The Small Changes, Big Results Diet,” by Heather K. Jones, RD, edited by Rosemary Ellis (Hearst Books, 2011)

16. Reward yourself for meeting your goals, but never reward yourself with junk food after a good workout! Instead, take some time to explore the varieties of fruits, veggies and lean meats. Christopher Flower, personal trainer, Denver, Push Gym, pushgym.com

17. Be aware of your trigger foods and avoid them. The WeightWatchers.com website defines trigger foods as “a specific food that sets off a course of overeating where control is lost and excessive amounts are consumed.” Common foods: sugar/fat combos such as ice cream and cookies, or fat/salt items like potato chips. If you do find yourself in their proximity, never, ever eat them right out of the container. “Weight Loss Boss: How to finally win at losing – and take charge in an out-of-control food world,” by David Kirchhoff (Rodale, 2012)

18. Consume enough fiber, every day. For women, that’s 30-35 grams, and 35-40 grams for men. Chances are you aren’t getting half of that (most of us don’t). For starters, high-fiber meals lengthen the presence of a hormone that sends the “I’m full!” signal to the brain – so you’ll naturally put your fork down and be far less likely to overeat. Start slowly so you don’t get a stomachache; try adding a half-cup of black beans to an egg-white omelet to for 7.5 grams in the morning. “Eat to Lose, Eat to Win: Your Grab-n-Go Action Plan for a Slimmer, Healthier you,” by Rachel Beller, MS, RD (William Morrow, 2013)

19. Create a “board of directors” for your health. Write down the names of five people who will get healthy with you, motivate and inspire you. Statistics show that the more support you have, the more successful you will be. Julia Clarke, yoga program coordinator and certified Ayurvedic Wellness Consultant at Vail Vitality Center at Vail Mountain Lodge, Vail, vailvitalitycenter.com

20. Write down your daily goals. Before you go to bed, write down a goal or inspirational message and tape it to the wall next to your bed so it’s the first thing you see in the morning. Examples of goals might be eating at least four vegetable servings, not eating at bedtime, walking an extra three minutes or climbing an extra set of stairs. “The Mayo Clinic Diet,” by the weight-loss experts at Mayo Clinic (Good Books, 2012)

21. Throw yoga into your exercise mix. This ancient discipline has been known to lower blood pressure, improve flexibility, balance, range of motion, sleep and boost your immune system, increase endurance, ease pain, calm the mind and normalize body functions. “Yoga is a practice, it is never about perfection,” says yoga instructor Mike Matsumura. “People who practice yoga will never judge you. We’re all in the same place.” Pranava Yoga Center, Colorado Springs, pranavayogacenter.com

22. Do an activity because you love it — you’ll be more likely to stick with it. “If you hate running, then don’t run,” says personal trainer Kevin McCarthy. When you do what you love, it doesn’t feel like work. That may be the most powerful motivator of all. “List Maker’s Get Healthy Guide: Top To-Dos for an Even Better You,” from the editors of Prevention (Rodale, 2011)

23. Drink a large glass of water before every meal. Water keeps your organs healthy while you’re sweating, keeps food moving through the system, and maks you feel full. Put a large, full glass of water on your bedstand every night, and drink it when you wake up, every morning. “The Skinny Rules: The Simple, Nonnegotiable Principles for Getting to THIN,” by Bob Harper, with Greg Critser (Ballantine Books, 2012)

25. Ink it on your calendar: Block out your workouts as you would work appointments, and you won’t miss a one. “The Women’s Health Big Book of 15-mInute Workouts,” by Selene Yeager and the editors of Women’s Health (Rodale, 2011)

26. Resistance training should be a part of your exercise repertoire. Adding lean mass or muscle conteracts one of the principal effects of aging, which is the loss of lean mass or muscle. The benefits of new muscle and weight training are greater strength, injury prevention, balance, and metabolic health. “Fitness for Geeks: Real Science, Great Nutrition, and Good Health,” by Bruce W. Perry (O’Reilly, 2012)

27. Alcohol and desserts don’t mix. If you have one, leave the other alone. Alcohol lowers blood sugar levels, which makes you feel hungrier and want to consume more. And when your body is metabolizing alcohol and food together, it uses energy from the alcohol first and stores the food as fat. Adam Holt, personal trainer, Cherry Creek Athletic Club, cherrycreekclub.com

28. Consider adding some type of meditation practice. Research indicates that mindfulness exercises reduce stress, improve memory, sleep and concentration, can help to keep you bright and alert, reduce anxiety and the intensity of negative emotions and can activate the part of the brain related to happiness. “Get Some Headspace: How Mindfulness Can Change Your Life in Ten Minutes a Day,” by Andy Puddicombe (St. Martin’s Griffin, 2011)

29. Once you have established an exercise routine that you are sticking to or a regular training regimen, take one day off a week. “It’s easy to forget how important rest is … One day off won’t set you back; it will help you restock your glycogen stores, reduce fatigue and build our strength.” Most injuries come from overuse. “The Runner’s World Big Book of Marathon and Half-Marathon Training,” by Jennifer Van Allen, Bart Yasso and Amby Burfoot, with Pamela Nisevich, RD, CSSD (Rodale, 2012)

30. Never give up. Almost everyone quits exercise at some point. The key to success is starting over, and sometimes, starting over again. “Fitness Beyond 50: Turn Back the Clock,” by Harry H. Gaines (Langdon Street Press, 2012)

31. Do it for you. “If you don’t learn how to take care of yourself from the inside out, you can’t help anyone else,” says certified fitness trainer Rudy McClinon Jr. R-U-A Pro Fitness, Greenwood Village and Denver, ruaprofitness.com

Kyle Wagner worked at The Denver Post from 2002-2014. She joined as the restaurant critic and food writer after nine years as restaurant critic for Westword. Her passions for mountain biking, hiking, snowboarding, skiing, river rafting, exploring the world — and anything that gets her out of the office — made transitioning into travel and fitness a perfect fit.

The nice thing about Dutch ovens is that their iron is of one weave, so to speak, with nothing but metal all around, over and above, whatever’s cooking in them. So hot coals on their noggins is a no-never-mind.

The annual hop harvest is just around the corner in Washington state’s Yakima Valley, the agricultural area where 75 percent of America’s hops are grown, according to the U.S. Department of Agriculture.